1. Balance with one leg
Stand up straight, put all your body weight on one leg and lift the other leg a few cm off the floor. Start playing with the stopwatch and try to hold the balance for 1 minute without having to stick to a wall or chair. Then, switch legs and repeat the movement.
2. Sitting - standing test
The test started with 10 points. From a standing position, cross one leg over the other, then slowly lower yourself down to a leg-shaped position on the floor. Every time you use your hands, knees, forearms or any other part of your body for support, you get a deduction of 1 point. After sitting down, put the weight on your feet and stand up without using your hands or support. Each time they need support when standing up, they will also have 1 point deducted. If you complete without any support, you get an absolute score of 10 points.
3. Wall-lesaning seats
Stand with your back against a sturdy wall, then step your feet up forward about 30 cm. Slowly slide your back down until your hips are at the same level as your knees and knees are higher than your ankles. Hold this position and start ticking. Try to hold for at least 30 seconds.
4. Plank pose
Pull your arms down to the floor, wrists directly under your shoulders. Stretch your legs back, bringing your toes to the ground so that your body forms a straight line from your head to your heels. Lower your chin to look down at the floor (not keeping your eye on the floor). Tighten your abs and glutes, then hold the pose for at least 30 seconds.
5. Push-ups (push-ups)
Start in a plank position with your hands and toes resting on the floor. Slowly bend your elbows to form a 45-degree angle from your torso, lowering your chest almost to the floor while keeping your abdomen tight and your back straight. Stop a beat at the bottom position, then push back to the starting position. The goal is to do 10 reps.
